011319 WOD
A. Warm-up: Coach’s choice
B. Every 2:00 for 6 sets
3 x front squats
Building to a challenging weight
C. ROGUE QUALIFIER WORKOUT 2
For Time
3-6-9-12
Pull Up
Squat Clean (135/95lb)
Immediately into
12-9-6-3
Bar Muscle Up
Squat Cleans (185/125lb) Should not exceed 80% of your 1 RM full clean
12 Min Time Cap
011120 WOD
A. Warm-up: Coach’s choice
B. Take 12:00 to warm up to a challenging weight:
1 power clean + 1 thruster
C. Teams of 3: one person working at a time 2 resting (partition weights anyway)
For Time (30 Minute Cap):
75/50 Calorie bike
75 Power Cleans (75/55)
75 Thrusters (75/55)
75/50 Calorie Erg Bike
60 Power cleans(95/65)
60 Thrusters (95/65)
75/50 Calorie Erg Bike
45 Power Cleans (115/85)
45 Thrusters (115/85)
75/50 Calorie Erg Bike
30 Power Cleans (135/95)
30 Thrusters (135/95)
75/50 Calorie Erg Bike
15 Power Cleans (155/105)
15 Thrusters (155/105)
Inspired by Comptrain
011020 WOD
A. Warm-up: Coach’s choice
B. Deadlifts Take 3-5 minutes to warm up, then:
Every 2:00 for 6 sets
Set one- 8 reps
Set two- 6 reps
Set three- 4 reps
Set 4-6- 2 reps
Build to a challenging double with good form
C. Three rounds for time
5/3 ring muscle ups (sub 5 strict pull-ups + 5 dips)
7 deadlifts(225/135)
9 HSPU (scale seated dumbbell press)
200 meter run (row 250 if its raining)
>>Modifications will be given
